Power and Precision Wunda

Hi. I'm Zola. Today, we'll be doing a one to chair workout that's fun and also pretty challenging. So I will be using a balanced body exo chair, and I'll have a mat on the floor because we will be doing some work on the floor. And I'm starting with a one spring at three from the bottom or a one middle spring. So let's get started.

Coming all the way down. And let's place the heels on top of the pedal of the chair. And be in a place where when you pull the pedal down, you're not in a super hyper flexion. You can keep your spine long on the mat. So the legs are hip width apart.

Flex the feet. Make sure you're centered on that pedal. And from here, take an inhale as you exhale, pull the pedal down. It doesn't have to go all the way down, and then lift it right back up. And again, pull it down. And really feel the back side of the legs working.

If you feel like you can't keep your tailbone down on the mat, scoot your hips a little bit back or scoot your body a little bit back. So you have that space to keep that long spine from the top of the head to the tailbone one more time like this. And then let's bring the legs together. Squeezy inner thighs. Left leg reaches up to the ceiling, and we do that single leg press.

Pull the pedal down. Let's do three more here down. Control that up two more. And switching sides. I like to use the heel to push the pedal down because it helps me find my connection to my seat a little bit better.

Three more here. And two, and one more time. Let the pedal close and then put both feet down. Let's put the arches of the feet on the footbar or on the pedal and push that pedal all the way down to the floor. If you feel like you can't keep that pedal down, which is is definitely a challenge, you can scooch back a little bit. But try to push down into the feet using the glutes so the pedal doesn't move.

Now from here, we crunch up and we lower down. Good exhale to lift, inhale to lower. Again, lift it up. Trying your best to not move that pedal. That's all back of leg. Right?

Three more crunch up. Two. Good and one. Stay lifted in your crunch, lift the pedal and press it down. The hardest part here is keeping the tailbone from lifting off the mat as you lift and lower the pedal. Let's do two more here.

One more like this. And then we combine the two as the pedal lifts, you lower the chest down. As you push the pedal down, you crunch yourself up. Head down, chest down, and crunch yourself up. Good and down.

And Good legs already shaking. That's a good sign. Let's do four more here. Try to press equally into both feet. I already feel myself favoring one side.

So just pay attention to whether you're doing that. One more. Crunch it up. Head comes down, pedal lifts up. Arms down by your sides. Again, going into bridging, I'm gonna get a little bit closer to the chair.

I'm going back onto the heels, legs are hip width apart. The pedal does not move, curl the tailbone under, and roll the hips up, and roll the hips down. I'm going to get a little bit closer to that chair so I feel a little bit more supported in my legs, rolling the hips up. Pedal stays lifted and roll it down articulating up and down. Two more of these, curl the tailbone under inhale.

Exhale to lift. Inhale. Exhale roll the rest of the way down. One more time, curl the tailbone under, roll the hips up up up. Now hold it at the top.

Can you hamstring curl that pedal down and up for four? Good. Maybe the hips come higher as the pedal pulls down. Two. And one, pedal closes roll the hips down. We do that sequence again, curl the tailbone under.

You stay lifted, pull the pedal down five times. Good. Pull four. Make sure the pubic bone is higher than the hip bones here, two. And roll the hips down. Take a big breath at the bottom.

We do that one more time, roll it up. Keep the hips lifted hamstring curl five times, five. Four. Two, and one, and roll it all the way down. Beautiful. So place the arches of your feet on top of that bar, push it all the way down.

If you feel like you need to scoot yourself back So you can really push down into that pedal. Feel free. I'm bringing my legs and feet all the way together going into the 100. Again, the goal is to keep the pedal down without it bouncing up and down and then we inhale to three, four, five, and exhale. So I'm finding the backs of my legs so that pedal doesn't move. Good. Easier said than done. Squeeze those inner thighs together.

Hackway there. Inhale. 60 inhale. Maybe lift the chest a little bit higher. 70 inhale, 80 inhale. 90 inhale. Last exhale and lift the chest. Sorry.

Lower the chest. Lift the arms and then lift the pedal up. Good. Give yourself a little stretch here. Lengthening one leg up to the ceiling, maybe flexing and pointing the foot, circling the ankle, and switch sides. That's a lot of hamstring activation.

And then bring yourself all the way up, spin around a 180 degrees, and lie back down. We do the roll up. So from here, reach the arms straight up to the sky. I have my heels together and toes apart. Curl yourself up and round it forward.

Let's roll it all the way down. Good and roll it right back up. Two more. Last one. And then right away, we do the rollover.

So I'm going to have my hands on the sides of the chair pushing inward. If you have access to the pedal and it's not so wide for you, feel free, but I feel like it's a little high for me. So I'm bringing my arms a little bit lower. The legs up to the ceiling. From here, lift the legs and hips.

The legs go over the chair, open, roll down, circle down and around, and continue, open shoulder width, keep the sides of the waist long to roll down one more this direction. God, feel that massage on the spine as you roll yourself down, reverse those circles of the legs, close it at the top, and then roll it down. Two more. Roll it up. Squeeze the legs together, articulate the spine down.

One more. And roll it all the way down. Good. Bring yourself all the way up. And we'll stand up. Now we have a spring change to do.

I will be doing two bottom springs And we'll be doing footwork on top of the Exo chair. Normally, we'd have a heavier spring, but I'll be incorporating single leg. So that's why I have the spring lighter. It's on purpose. So I have a top a seat on top of your chair.

Place your toes on the bar, heels together and toes apart. Now, it's really crunchy to try to get that pedal all the way up, but we wanna try to get it lifted as high as possible. Let's do genie arms here, and then feel like you're sitting up against a wall. Right? As we press the pedal down, the pelvis doesn't move. Thinking of growing taller, to press the pedal down. Let's do three more here.

Make sure with your arms, you're pressing them into each other, so they're not just there. Good lift the pedal up, change to arches, squeeze the legs together, and then press straight down, and lift it up. Good. Remember, the spine doesn't leave that imaginary wall behind you. Four more times, press and pull. Section cup the thighs into the stomach.

Good. One more. Peddle up, change to heels, flex the feet. Let's switch the cross of the arms, press the pedal down, and lift it up. Grow taller to press down. Keep that lift as you bend. Push. And in.

Four more. Two. And one, lift the pedal, go back to your toes heels together toes apart, push that pedal all the way down to the floor. From here, we don't move the pedal, lower the heels down. I know the springs on this particular chair in the way, lift the heels up.

So just working the feet and the ankles, finding stability in the rest of the body, the pedal doesn't move one more time like this, good lift the heels. Now lower the heels, lift the pedal up so that your thigh bones are parallel to the floor. Now, the thigh bones don't move. I like to put my hands on the thigh bones and then point the feet and flex continuing tend and stretch. The pedal moves, Nothing else.

Push. And flex. One more. Good. Lift your pedal all the way.

Go back to let's do hands behind the head, crossing the hands, one on top of the other, elbows forward a little bit. Now, keep your heels together and toes apart for now. Press the pedal down to the floor, let it connect with the bottom of the frame. Lift a little bit taller in your spine, and and then lift your right foot, right leg up. I keep the leg turned out and bent so I can stay out of the hip flexor. I continue my footwork on the left side trying to keep my hips stable and square. Push it down.

And then from here, I lift the pedal as I press down, I add a twist towards the lifted leg back to center and twist. One more time, press the pedal down, keep it down and just twist your ribs, and then twist. Good. Two more. Keep the pedal touching the frame one more. We bring it center, put both feet down, lift it up.

I'm switching which hand is on top behind my head. I push the pedal down, let it connect to the frame, I'm lifting my left leg up. It's bent and turned out, getting out of the hip flexor. I continue footwork on that right side, which for me feels significantly harder. Two more like this.

Let's add that twist towards the lift at leg. We lift the twist. Good. Lift the pedal and twist two more. Up and press last. One. Good. Keep the pedal connected to the floor. You twist and twist.

Good. Three more of these. Lift taller in your spine, twist from those ritz. Two. One more time, twist the ribs, come back to center, put both feet down, lift the pedal back up, and rest. Good. Take your feet off. Let the pedal close all the way.

We do another spring change. So one spring at three and one at the bottom, or you can think one top and one bottom if you have Agrott's. From here, we go into table. So Both feet on the pedal. I do heels together and toes apart.

Now, I try again to lift that pedal as far up as possible. The springs aren't gonna close because I can't get that tight, but that's totally okay. Now from here, reach the hands to the back of the pedal. Sorry, the back of the top of the chair. And then feel like your arms are lengthening nice and strong like you're going to do a plank. Now, keeping that pedal lifted, let's curl the tailbone under and roll up into table.

Good. Keep the neck neutral. From here, push the pedal down five times five and four. Good. As the pedal presses down, you wanna almost lift the hips higher just don't let them drop. Good. Once the pedal closes, roll the hips down with control. We super set this with tendon stretch.

So hands go to the front edge of the chair. Push the pedal down. You can readjust the feet. Straighten the legs hips go to the sky. I try to keep my backs of the thighs away from the front of the chair around the spine and lift the pedal up and press it down.

I'm trying my best to point my tailbone down towards my heels and see how far I can lift that pedal up, keeping that position. One more. Good pedal goes to the floor, hips go down to the chair. We do the same set again and reaching the hands back. Try to lift the pedal as much as possible.

Arms are strong, curl the tailbone under, lift the hips. We do table. Press down five and lift. Four three two one. Close the pedal. Roll the hips down. Hands to the front of the chair.

Push the pedal down on just the feet if you need. Around the spine, stretch the arms. Try to relax your head, lift the pedal up and push it down and lift. And push two more. One more set.

Push the pedal down. Good. Bend your knees. Let the pedal come up. Now keep your hands on the front edge of the chair this time. We do frog facing out. He'll stay together, toes are apart. Get your hips off of the front of the chair.

And keep those arms nice and strong. From here, the knees are about shoulder width apart. We basically tricep dip down and up. Let's do four more. Try to keep the distance from your tailbone and your heels the same as the elbows bend and stretch one more.

Now, keep the arm straight. Now press the pedal down and pull it up. Press and lift. Good. Stay tall in the spine. Stay long and strong in those arms.

Keep the shoulders connected to the back. One more. We start over, bend the elbows five times. Bent and push. One more. And then just the legs, press and press three more.

Two, and one, and then sit back on top of your chair. Take your feet off of the pedal. We have another spring change to do. So I'm doing one at three. You can do one middle, if you want.

So for me just taking off that bottom spring, so we can do piano frog. So what I like to do, it might be cheating. I kind of come down unceremoniously and just measure where the heels of my hand can be at the top of the pedal with my arms straight. Once I see that, I stand myself up without moving. Heels are together, toes are apart.

So the fun part about this is the squat down for me. I am gonna lift the heels. Option to keep the heels down and lift them naturally, but I'm gonna start with the heels lifted already. So lift the heels and make sure the heels stay glued together. Arms reaching forward and long. We do a big bend, make sure the knees continue to track over the toes.

Once I'm a few inches from my heels, don't rest on those heels, find the pedal. From here, using my armpit muscles, press the pedal down for five. Press down for four. Three, two. And one, close the pedal, reach the hands on top of the chair.

And then come back up to standing, let the heels come down. We do two more sets of those, how fun to lift the heels up, and then descend just a few inches off of the heels, make sure you don't rest on top of those heels. Find the pedal. Press down five times five. Try to use both arms equally. I like to favor this right one.

Good hands reach over top of the chair, and then stand up with control. Let the heels come down. We do one more. Make sure you're breathing. Come down with control.

This is definitely a quad burner. Stay lifted, find the pedal, push down five times. Push. Two more. Hands over top of the chair, stand up tall, and lower your heels, rest the arms. Good. Let's do twist one.

So come to the back of the chair. I like to face the chair as I come down one hand on top one in the center. As I come down, I go to my side. So trying to find a place where the hand is centered on the pedal, my body centered on the chair, and my shoulder is pretty much over the wrist. Reach the top arm up to the ceiling. Now, think about those legs, like you're standing on the wall that's on the opposite side of the legs, and then push the legs into each other. Now, from here, the reason my pedal lifts is because of the side of my body that's closest to the pedal.

Lifting up. So it's not a side bend. My fingertips get closer to the sky as I lift. It's like I'm pressing into the pedal to lift up. Two more. And as I lift up, I really think of pushing the bottom leg into the top.

Peddle comes down, arm goes over top of the legs. I do fish now as the pedal comes up, now I slide my fingertips down the legs and then bring it back down. So this one is a little bit more of a side bend. Three more of these. You lift up.

And down two more, lift up. Still standing on that wall, nice strong legs. And then I place my hand on top of the chair to face downward towards the pedal. Center your body, squeeze those legs together, rotate the inner thighs upward, pull the belly button away from the floor, lift just a couple inches off the floor. We do three tricep press then.

And then one more. Once the arms are straight, inhale, lift the pedal into your swan. Exhale lower. Reach the legs long. Inhale, lift. Exhale lower. One more.

Again, three tricep press three. Two. One. Inhale up. Exhale down. One more time.

One more set. Three tricep breaths. Three. Two. One. Three swan. Inhale. Exhale down. Lakes are shaking.

Exhale down. One more time. Inhale. Exhale down. We turn to the other side for our twist one. So find where you can reach the legs long. Shoulder over wrist, fingertips to sky, press into that pedal to lift it up and lower it down. So we're not side bending.

This bottom side is lifting up and engaging. Pushing the bottom leg into the top leg as the pedal is. Got two more. One more time. Good. Hand over top of the legs.

Now we pretty much side bend, sliding the fingertips to the ankles, and then lower it down. Good. Again, up, up, up. And down, down, down. Good squeeze the legs together. Reach them long.

Two more. Last one. Good. Come all the way down and let's dismount, so I like to turn my body towards the pedal and then slide myself off closing the pedal with control. Now, we have another spring change to do. I'm just going to add one more spring at the bottom.

So I have one at three from the bottom and one all the way at the bottom. You can also do one top and one middle. So coming to the front of the chair, I'm going to do my genie arms one over top of the other for some standing press downs. So heels together, toes apart, and to measure, if your toes are right at the front of the chairs, that may be a half a foot's distance back, and then again, find heels together toes apart. Now, growing taller in the spine and using my stomach, I lift the right leg, knee to sky until the thigh is high enough to put the toes on the pedal seamlessly.

Good. Using the stomach, press the pedal straight down and lift it up. Good. Try to get it all the way down using the back of the leg. And then we're also thinking about that standing leg too. So that one is working just as hard as the leg that's pumping up and down. One more time, press that pedal down to the floor.

Find your balance, find your core. You can look at the chair if you need and step up with the left foot. Toast to the back edge of the chair. We do going up front. I place my hands behind the head because I like it like that, and then pressing equally into both feet I lift up, scissoring the inner thighs, squaring the hips, and then press down.

Try to keep both sides of the waist long, especially the side of the leg that is on the chair, on the top of the chair. We kind of tend to crunch in that side body, especially as the pedal gets closer to the floor and press it down. Two more squeeze it up. Press it down. Good one more time from here.

We come all the way up, but only halfway down. The thigh is parallel to the floor. Reach the arms forward rounding the spine. We do mountain climbers bending and pressing, bend press. For eight shoulders back.

Six, five, four, three. Straighten that leg. We finish by coming all the way up and all the way back down. Once the pedal hits the floor, find your balance, we step down with control and lift the pedal up with control. Good. Put that foot down.

Re adjust. Make sure you're centered. I'm gonna switch the cross of my hands. Actually, genie arms. Right? Pressing the arms into each other, grow tall in the spine, and then lift the thigh bone up to the ceiling, lifted high enough to get your toes seamlessly on the pedal. Good. Press that pedal down and lift it up. Good stand, strong in that supporting leg.

The heel is lifted on the foot that's connected to the pedal. We do one more, press it down and hold. Use your eyes if you need, keep the pedal down, step up with the right foot, hug the inner thighs together, square off those hips, hands behind the head going up front. And then press it down. Good. Again, pressing equally into both feet.

Feel like the inner thighs are scissoring into each other as the pedal lifts up. And down, think of the crown of the head lifting up, up, up to the ceiling, and press. One more time, we go all the way up, halfway down, Thigh is parallel to the floor preferably, reach the arms forward, shoulders down, mountain climbers, press and press in and press pull, press five more, five. Make sure you're breathing for it to keep the leg straight. We come all the way up to finish.

Get that last little burn. Peddle comes down to the floor. Find your center. Step off onto the floor. With control and lift that pedal up, lift the knee and put your foot down.

Next, we have going up side. So place your hands on top of the chair. Press the pedal down. I'll step up with both feet. Turn so that my right foot is flat on the pedal.

Left foot comes to the corner of that chair. So standing leg is parallel. The leg that's lifted is slightly turned out. So really use the outer hips to press that thigh back. The knee that is bent is the same arm that bends. Other arm goes out to the side.

So same idea, try to press equally into both feet. This time, feel the inner thighs squeeze into each other as you lift, and you press it down. Again, lift it up. And press it down. Three more up, up, up, inner thighs hug.

And down. One more time we lift it up. Press the pedal down, fun transition turn to face the pedal. That foot comes down, heels together toes apart. We do the pull up, shift your weight, so it's over the wrists, relax your head like a bag of sand and then lift that pedal up and press it down, tailbone to the heels, ribs come up to the ceiling up, up, up, and press.

Again, up up up. And last one, press it down. We do the other side going up side. Foot goes flat on the pedal. Toast go to the corner, stand up tall.

Arms are nice and strong, still connected to the back. Now, squeeze the pedal inward to take it up. Adjust your foot if you need, and then press it down. Squeeze it up. Good and press it down.

Inter thighs hug. I feel lots of inner thighs here. Two more. Outer thigh pressing outward. On that foot that's on the chair. One more.

Press it down. Turn to face the chair again. We do three more pull ups. Hands on the back edge, really get a good grip with those fingertips. Shift your weight forward, squeeze the outer thighs back and then lift up and press.

We try to not pike the hips up. We round the spine up and push it down. One more. Good. Let's take a little stretch. Lower the heels down.

Very gently shift your weight back. So don't flip the chair and then get a little calf stretch here. And with control, one foot comes to the floor, close the pedal with the other. Alrighty. I have another spring change for you. We'll do one at three or one middle spring for some mermaid. So the leg that's closest to the chair when you're facing this way will bend shin in line with the front edge of the chair.

The opposite leg is reaching long. I try to get my foot flat on the floor and keep it there. Reach both arms up to the sky, shoulders down. Find the pedal with one hand, the one that's closest to it, of course. Then, again, wrap the shoulders onto the back, and then push the pedal down.

As I reach my top arm over in opposition, I'm pressing that foot on the floor even more. So hug the front ribs into the back ribs. And then press. You can inhale to lift, keep the arm close to the head, exhale press. Inhale lift.

Exhale press. One more time. Inhale up. Exhale press. Good. Let's close the pedal.

Whatever you're a whatever angle you're at when the pedal closes, stay there. Reach the arm out and up. And then bring the body up. And then we'll do the other side. Shen parallel with the new front edge of the chair.

Arms reach up to the sky. Find the pedal with the hand. Press the pedal down and get that side bent, hugging the front ribs to the back ribs. The more you reach over, the more the leg pushes into the floor in opposition. Open up those ribs.

Inhale lift, exhale press. Inhale up. Exhale press. One more time. Inhale up. Exhale press.

Close that pedal. Stay at the angle you're at when the pedal closes. Reach that arm up, bring the arms up to the ceiling, circle them down. Good. Keeping the spring on that middle spring or one at three come to the front of the chair going into the push down. Your toes are right up against the front edge of the chair and then step one foot lengths distance back.

Heels together toes apart in a Pilates v. The arms reach straight up to the sky. Bending the upper back like a candy cane, curl chin towards the chest and round yourself down. Your hands find the pedal. And you push the pedal down, keeping the tailbone pointing to the heels and keeping the hips over the ankles.

You inhale to lift, you exhale to press. Inhale up. Exhale press, keeping the ribs reaching up to the ceiling. One more like this, inhale up. Exhale press.

And then from here, we do three tricep press. Three. Two. One, stretch the arms. Roll yourself up. Let the springs close.

Once they do, reach the fingertips over the top of the chair and continue the west of the way up. Good. From here, I do one arm at a time. So I come down almost the same way. I find the pedal, but my right arm is going to continue back.

I'm going to high five someone who's in front of me working that tricep. Now as I press the pedal down, I high five that person in front of me. So the hand or the palm goes forward more. Good inhale up. Exhale press.

Inhale up. I feel a lot of tricep on that arm that's lifted. One more time. Inhale up. Exhale press. Good. Roll yourself up. Bring the arm forward.

Once the pedal closes, both arms come up together and then we do the same thing on the other side. So round yourself down. Both hands reach the pedal, but the other hand This is my left arm continues to swing back. Pal faces forward. Now press the pedal down with that single arm and press the palm forward more lifting up in the ribs, inhale up.

Exhale press. Inhale up. Exhale press. One more inhale up. Exhale press.

Good. Roll yourself up. Let the pedal close. Let the left arm come down. Both arms come together, reaching over the chair, roll yourself up up up fingertips to the sky. Circle the arms all the way down.

And that is it. Thank you so much for joining me today. I hope to see you next time.